How to boost your sun protection from within

Last week, I mentioned that I’ll share some tips on how to up the ante on your sun protection from within. Most of us use sunscreen but are not using enough, or are not reapplying as required. Hence, it’s a good idea to boost our sun protection orally, primarily through antioxidant and nutrient rich foods to increase the body’s ability to protect itself from the sun. Here are five key ones that are supported by medical research and studies.

1. Heliocare
I’ve been taking Heliocare to boost my sun protection internally for close to a year now. The product contains three natural ingredients – beta-carotene, green tea and a natural fern extract – to reduce free radicals and increase our skin’s resistance against sunburn, amongst other benefits. I don’t take this daily, but rather on days when I know I’ll be out for longer periods under the sun. It has worked very well for me and my husband, an avid runner and swimmer in terms of preventing sunburn and sun damage.

2. Vitamin C & E supplements
Those of you who are uncomfortable with the idea of taking oral capsules like Heliocare for internal sun protection would be happy to know that taking antioxidants like vitamins C and E can also inhibit photodamage. According to New York-based dermatologist Karen E. Burke, MD, consuming 500 to 1000 milligrams of vitamin C per day and 400 milligrams vitamin E per day has been noted to reduce photodamage, wrinkles and improve skin texture. Additionally, Dr Burke indicated that consuming 50 to 200 micrograms of selenium has also been shown to offer protection from the damaging rays of the sun (source).

3. Fish oil and flaxseed oil
Research studies show that EPA, a kind of omega-3 fatty acid, helps prolong the time that it takes skin to get burnt during sun exposure, and also helps reduce the risk of skin cancer. Hence, omega-3 fatty acids have an important role to play in reducing the damaging effects of sunburn and protect the skin from the inflammatory response caused after sun exposure. In one clinical study, 13 people with sun sensitivity known as photo dermatitis showed less sensitivity to UV rays after taking fish oil supplements Omega-3 fatty acids (source). Omega-3 fatty acids can also be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils.

4. Green tea
If you’re drinking as many as 10 cups of green tea on a daily basis, you are already already providing your body with some ability to reduce the damage caused by ultraviolet rays through the polyphenols from the tea. Better still if you also apply green tea topically to your skin to prevent more sun damage (source).

5. Tomatoes and watermelon
I’ve also written that eating foods rich in lycopene such as tomatoes, tomato paste and watermelon can have a protective effect from the sun due to their lycopene, which is excellent for the skin and acts like an internal sunscreen by increasing its ability to fight damaging radiation. Other sources of food rich in lycopene include red bell pepper, pink grapefruits, papaya, apricots and pink guavas.

Consume in moderation
Besides these five groups I’ve shared, antioxidants in olive oil, cranberries, blueberries, pomegranates, salmon or sunflower seeds are also known to extinguish free radicals and can act as powerful UV protectors. However, do note that you need to exercise moderation in terms of consuming these. Don’t go crazy and try to down them all as doing so may create adverse health problems. Personally, I take Heliocare, drink green tea and eat some of these fruits mentioned regularly.

Protection from inside out
In addition, these are not meant to replace the usage of sunscreen. You still need to protect your skin by actively using sunscreen every day. But these are added measures you can take to protect your skin from within. And for those who are allergic to sunscreen, these tips may be useful to help offer you some level of protection against the UV rays.

I use a combination of most things without knowing it! I drink about 3 cups of green tea a day. And I just love carrots and oranges. I always make sure I eat two servings of citrus fruits, because they are more readily available. I also eat between 10 to 23 almonds a day to supplement the protein and fats in my diet. Trying to stay away from all the junk fats, cholesterol and refined carbs.

Nice post! I agree that boosting your sun care from the inside is a good idea. (Not to mention these vitamins/fresh foods, etc, all have other health benefits as well!)
An easy and inexpensive way to get lycopene is to take tomato paste. (condensed, but holds all the vitamins) I spread a spoonful of tomato paste on my toast every morning and it tastes very sweet!

I agree about the 10 cups of tea / day. >_> not the easiest to do.. sometimes I can do about 6-7 but that’s usually when I’m sick or when it’s really cold out. Usually I only get in about 4-5 cups but I’m super excited that it does provide sun protection. I’m Asian / vampire lol I avoid the sun as much as I can and SLATHER myself in sunscreen when I can. Even during the winter I’ll put sunscreen on my face before leaving the house >_>

I think all of us have different body chemistry and I certainly don’t want anyone to go overboard thinking that they could consume all of these and be protected from the UV rays so to speak. For example, 10 cups of green tea may work for some pple and not others. Or eating too much watermelons maybe too “cooling” for some of us.

So it’s better to eat in moderation even if the foods mentioned are good. There are also cases of vitamin overdoses so one has to know where to draw the line. I take Heliocare and a multi-vit. On some days, I take vitamin C but I try not to do all at one go.

Thanks for this great article! I’ve been taking an anti-oxidant powder with blueberries, goji and mangosteen so that I will not fall sick so often. Good to know that it will help with sun protection too

Yes, I agree…I want to eat more organic food but they’re so ex! And I’m really disturbed about the horror stories of how our food crops and even poultry are being manipulated so that more money can be made in the quickest possible time. Maybe food in a pill is not a bad idea after all.

I took a quick look and it sounds a bit scary – stimulating pigmentation? It’s well and good if it’s permanent and doesn’t create uneven skin tone later but like you…I’m not sure. I wouldn’t try it for sure.

It’s formulated primarily for sun protection – to prevent sun damage and skin cancer. So it’s good when it comes to protecting the skin and helping to reduce the free radicals. Don’t think it’ll help with the other organs that much.

Yes, that’s exactly what I do! But recently, I started taking every day because I read that if we go shopping for two hours at a mall with lots of florescent light, it’s equivalent to an hour spent under the sun. I need to check the source of that info but I’ve gotten a bit more paranoid and decided to eat every day cos my skin is predisposed to pigmentation.

Hi! I have been taking a UV protection supplement called ReadyRay every day and it really works great for me. It has a powerful blend of antioxidants specifically designed to boost your skin’s natural defenses. Just thought I would share. Love your site by the way!

hi sesame just came accross ur blog. v informative and interesting too. i stay in kerala, in south India. i would like to knw whether i can take tomato sauce instead of tomato paste?? and how much quantity daily shouldone take. it would be v helpful if u reply.
awaiting ur reply.
thanking u.

Trackbacks

[…] Women posted this great article, and we thought it would be a nice reminder to boost your natural, internal sun protection factors in time for summer. This article does promote sun protection pills, and while they are […]